Pregnancy Nutrition Guide

First trimester (weeks 1–13)

Focus on folic acid, hydration and gentle, easy-to-digest foods to manage nausea. Small, frequent meals often help more than three large ones.

• Leafy greens: palak (spinach), saag, methi — folic acid and iron
• Citrus fruits: oranges, mosambi, lemon in water — vitamin C boosts iron absorption
• Daal (lentils) and chana — folate, protein and slow-release energy
• Whole-wheat roti or brown rice — steady energy, less nausea
• Yogurt (dahi) and lassi — probiotics and calcium

Second trimester (weeks 14–27)

Iron and calcium needs rise as baby grows. Add a protein source at every meal, and pair iron-rich foods with vitamin C for better absorption.

• Red meat (beef, mutton) 1–2 times a week — heme iron
• Chicken and eggs (well cooked) — high-quality protein
• Fish (rohu, salmon) 1–2 times a week — omega-3s for baby's brain
• Milk, dahi, paneer — calcium and vitamin D
• Til (sesame seeds), badam (almonds), akhrot (walnuts) — calcium, healthy fats
• Kaddu, gajar, shakarqandi (pumpkin, carrot, sweet potato) — vitamin A

Third trimester (weeks 28–40)

Baby is gaining weight fast and your stomach has less room. Nutrient-dense small meals, plenty of fibre, and steady hydration help avoid heartburn and constipation.

• Daal, chana, rajma, lobia — iron, protein and fibre
• Bananas, dates (khajoor), figs — energy, potassium, iron
• Oats, dalia, brown rice — slow carbs and fibre
• Boiled eggs, grilled chicken, fish — protein
• Milk with a pinch of haldi at night — calcium and comfort
• Plenty of water, coconut water, fresh juice — hydration

Key nutrients & where to find them

• IronRed meat, liver, spinach/saag, daal, kaleji, dates
• CalciumMilk, dahi, paneer, til (sesame), badam, ragi
• Folic acidLeafy greens, citrus, chana, lentils, fortified atta
• ProteinDaal, eggs, chicken, fish, paneer, yogurt
• Omega-3Fish (salmon, rohu), akhrot (walnuts), flax seeds (alsi)